Friday WOD "Pick Your Poison"

You choose the exercise that challenges you the most, or the one that you hate the most, or the one that you suck at the most.

Perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute etc., until you can no longer perform the required number of reps within that minute.

It is not as easy as it sounds. Thanks Denise.

Thursday WOD

Modified "Migraine Relief"

15 Deadlift (1.5xBW)
21 Left Arm KB Swing 26(18)
21 Right Arm KB Swing
Max Air Squats
9 Deadlift
15 Left Arm KB Swing
15 Right Arm KB Swing
Max Wall Ball
6 Deadlift
9 Left Arm KB Swing
9 Right Arm KB Swing
Max Situps

The basis of this WOD courtesy of MBS CrossFit. We created modifications because it doesn't feel right to copy from others! Thanks MBS for allowing us to use the outline for the WOD!

Wednesday WOD

"Up and Down the Ladder"

5 towel pullups
10 dumbbell burpee squat clean
15 KB swing
20 box jump 24"(16")
25 ball slams 16#(10#)
30 knees to elbows
25 ball slams
20 box jump
15 KB swing
10 dumbbell burpee squat clean
5 towel pullups

Adam in the midst of bustin' out 30 pullups in "Jackie"

Paula in the midst of bustin' out push press in Monday's FGB.

Mike in the midst of bustin' out max calories on the rower. He doesn't look happy.

Tuesday WOD

"Jackie"

For time:

1000 m row
50 Thrusters 45# barbell
30 pullups

You keep asking for baseline times for the women named WOD's, so we will continue to deliver!

Fight Gone Bad Photos

The camera appears to be frozen - photos tomorrow. Great job for those 34 people who bravely showed up to participate, leaving their egos at the door. Actually, your egos can come in the door, but they quickly run out the door EVERY SINGLE WORKOUT!

Monday WOD

"Fight Gone Bad"

With a continuously rotating clock you will rotate through 5 stations, 1 minute at each station for 3 rounds. There will be a 1 minute rest in between rounds.

Wall Ball 20# (14#)
SDHP 75#(53#)
Box Jump 24"(20")
Push Press 75#(53#)
Row - Max Calories

I point will be scored for each rep performed with proper form.

Korben is getting ready to try his first ball slam at age 4. He wanted to show us how strong he is. We were all amazed at his strength. Here is a future CrossFitter in the making!

This is Amanda and Lori in the middle of an intense rowing workout. Yea right.

WOD

"Spinning Wheels"

AMAP in 20 mins of:

5 Across the Plate Pushups
10 Mountain Climbers
15 Virtual Shoveling

Thursday WOD

I found this WOD on the CF main website. It sounds particularily nasty so I thought we should try it.

"The Ramstein"
Row 500 m
25 pullups
20 KB swings 26 kg (18kg)
15 OH Squats 95#(65#)
10 Burpees
Run 400 m
10 Burpees
15 OH Squats
20 KB Swings
25 pullups
Row 500 m

Wednesday WOD

Courtesy of CF headquarters

15-12-9-6-3
Deadlift 185#
Handstand Pushup
Touch Jump 1' above reach

Danielle is 5'-0 1/2" tall. She spent a few seconds getting in her zone to jump a 3'-11 1/2" tall box.

Great leap of faith Danielle!

(She told me that she practiced by jumping up on her kitchen table.)

Tuesday WOD

"Chelsea"

Complete the following each minute on the minute for 30 minutes.

5 pullups, 10 pushups, 15 squats

Complete this rotation for as many rounds as possible in the 30 minutes.

Tuesday WOD

"Chelsea"

Complete the following each minute on the minute for 30 minutes.

5 pullups, 10 pushups, 15 squats

Complete this rotation for as many rounds as possible in the 30 minutes.

Adam up on top of the 24" box for the 90th time. Sharon started on the 20" box and scaled it down for her 90th one.
CrossFit can be scaled for EVERYONE!






Oh, why not? Throw some tire flips in there for fun.

Adam up on top of the 24" box for the 90th time. Sharon started on the 20" box and scaled it down for her 90th one.
CrossFit can be scaled for EVERYONE!






Oh, why not? Throw some tire flips in there for fun.

Adam up on top of the 24" box for the 90th time. Sharon started on the 20" box and scaled it down for her 90th one.
CrossFit can be scaled for EVERYONE!






Oh, why not? Throw some tire flips in there for fun.

Monday WOD

We have had a request to do some classic Women Named WOD's to create your baseline times, so here we go:

Skills - kipping pullups
Max squats in 5 minutes then

"Kelly"
5 rounds for time

400 m run
30 box jumps 24"(20")
30 wall ball 20#(15#)

Monday WOD

We have had a request to do some classic Women Named WOD's to create your baseline times, so here we go:

Skills - kipping pullups
Max squats in 5 minutes then

"Kelly"
5 rounds for time

400 m run
30 box jumps 24"(20")
30 wall ball 20#(15#)

Monday WOD

We have had a request to do some classic Women Named WOD's to create your baseline times, so here we go:

Skills - kipping pullups
Max squats in 5 minutes then

"Kelly"
5 rounds for time

400 m run
30 box jumps 24"(20")
30 wall ball 20#(15#)

Murff and Wendy after last Friday's WOD.
They stayed in this position for a LONG time.












Trish on pushup number 380. She said her arms were tired. Hmmmm.........

Murff and Wendy after last Friday's WOD.
They stayed in this position for a LONG time.












Trish on pushup number 380. She said her arms were tired. Hmmmm.........

Murff and Wendy after last Friday's WOD.
They stayed in this position for a LONG time.












Trish on pushup number 380. She said her arms were tired. Hmmmm.........

Friday WOD

21-15-9
400 m run
21 Burpee Squat Clean Press
400 m run
15 Burpee Squat Clean Press
400 m run
9 Burpee Squat Clean Press
400 m run

Friday WOD

21-15-9
400 m run
21 Burpee Squat Clean Press
400 m run
15 Burpee Squat Clean Press
400 m run
9 Burpee Squat Clean Press
400 m run

Friday WOD

21-15-9
400 m run
21 Burpee Squat Clean Press
400 m run
15 Burpee Squat Clean Press
400 m run
9 Burpee Squat Clean Press
400 m run

Why is CrossFit so addicting?

This from CrossFitElPaso. Pretty much sums it all up.

We have seen masses all over the world get turned on to CrossFit and can't help but see the impact it has had on so many people's lives. Is it the all out efforts? Is it the fact that these movements are functional to real life? The time efficacy? Is it because we drop our ego's at the door? Because we like to try really, really hard? The camaraderie? We believe that it is a combination of all of the above centered around one thing: results. It has been found time after time that when a person is put through true CrossFit programming, then performance increases dramatically across several aspects of fitness. Whether you are a 20 year old college student, a 32 year old mother or a 55 year old business professional, the gains are real. An investment in your health will give you a bigger return than you will ever know.

Why do you CrossFit? Post comments to share with others!

Why is CrossFit so addicting?

This from CrossFitElPaso. Pretty much sums it all up.

We have seen masses all over the world get turned on to CrossFit and can't help but see the impact it has had on so many people's lives. Is it the all out efforts? Is it the fact that these movements are functional to real life? The time efficacy? Is it because we drop our ego's at the door? Because we like to try really, really hard? The camaraderie? We believe that it is a combination of all of the above centered around one thing: results. It has been found time after time that when a person is put through true CrossFit programming, then performance increases dramatically across several aspects of fitness. Whether you are a 20 year old college student, a 32 year old mother or a 55 year old business professional, the gains are real. An investment in your health will give you a bigger return than you will ever know.

Why do you CrossFit? Post comments to share with others!

Why is CrossFit so addicting?

This from CrossFitElPaso. Pretty much sums it all up.

We have seen masses all over the world get turned on to CrossFit and can't help but see the impact it has had on so many people's lives. Is it the all out efforts? Is it the fact that these movements are functional to real life? The time efficacy? Is it because we drop our ego's at the door? Because we like to try really, really hard? The camaraderie? We believe that it is a combination of all of the above centered around one thing: results. It has been found time after time that when a person is put through true CrossFit programming, then performance increases dramatically across several aspects of fitness. Whether you are a 20 year old college student, a 32 year old mother or a 55 year old business professional, the gains are real. An investment in your health will give you a bigger return than you will ever know.

Why do you CrossFit? Post comments to share with others!

THURSDAY WOD

"Robyn"
Max Rounds in 20 mins of:

5 Burpees
5 thrusters 95# (65#)
10 KB Swings 24kg (16kg)
10 SDHP 95# (65#)

THURSDAY WOD

"Robyn"
Max Rounds in 20 mins of:

5 Burpees
5 thrusters 95# (65#)
10 KB Swings 24kg (16kg)
10 SDHP 95# (65#)

THURSDAY WOD

"Robyn"
Max Rounds in 20 mins of:

5 Burpees
5 thrusters 95# (65#)
10 KB Swings 24kg (16kg)
10 SDHP 95# (65#)

Diana executing her 46th towel pullup. Needless to say, we were all impressed. She is an ice climber, so towel pullups will most definately help her climb higher and longer when she ventures off to Peru again.

Diana executing her 46th towel pullup. Needless to say, we were all impressed. She is an ice climber, so towel pullups will most definately help her climb higher and longer when she ventures off to Peru again.

Diana executing her 46th towel pullup. Needless to say, we were all impressed. She is an ice climber, so towel pullups will most definately help her climb higher and longer when she ventures off to Peru again.

WEDNESDAY WOD

WHAT IS THIS?

70 wall ball

Then:
3 Rounds:
15 OH Squats
15 Towel Pullups

WEDNESDAY WOD

WHAT IS THIS?

70 wall ball

Then:
3 Rounds:
15 OH Squats
15 Towel Pullups

WEDNESDAY WOD

WHAT IS THIS?

70 wall ball

Then:
3 Rounds:
15 OH Squats
15 Towel Pullups

Danielle - sick. She drives over 30 minutes to get to the training facility because the WOD is "Murph".
And she does 100 kipping pullups. What is wrong with her?

What dedication, what commitment, what a PSYCHO.

Adam in the midst of 10 thrusters, he beat his time in PopTart by almost 3 minutes and Rx'd it - 5 weeks!

Danielle - sick. She drives over 30 minutes to get to the training facility because the WOD is "Murph".
And she does 100 kipping pullups. What is wrong with her?

What dedication, what commitment, what a PSYCHO.

Adam in the midst of 10 thrusters, he beat his time in PopTart by almost 3 minutes and Rx'd it - 5 weeks!

Danielle - sick. She drives over 30 minutes to get to the training facility because the WOD is "Murph".
And she does 100 kipping pullups. What is wrong with her?

What dedication, what commitment, what a PSYCHO.

Adam in the midst of 10 thrusters, he beat his time in PopTart by almost 3 minutes and Rx'd it - 5 weeks!

Tuesday WOD

Today is Murff's Birthday, so in honor of that we are doing "Murph"

1 mile run (jump rope due to icy conditions)
100 pullups
200 pushups
300 squats
1 mile run

You will jump rope for the average time you can run a mile.

Happy Birthday Murff!

Tuesday WOD

Today is Murff's Birthday, so in honor of that we are doing "Murph"

1 mile run (jump rope due to icy conditions)
100 pullups
200 pushups
300 squats
1 mile run

You will jump rope for the average time you can run a mile.

Happy Birthday Murff!

Tuesday WOD

Today is Murff's Birthday, so in honor of that we are doing "Murph"

1 mile run (jump rope due to icy conditions)
100 pullups
200 pushups
300 squats
1 mile run

You will jump rope for the average time you can run a mile.

Happy Birthday Murff!

Lori, Vic, Tony,
Mike, Tami and Richard
after today's WOD.










Lori has quite the power
in the midst of her ball
slams!

Denise in the early morning

hours cranking out her KB

swings.

Lori, Vic, Tony,
Mike, Tami and Richard
after today's WOD.










Lori has quite the power
in the midst of her ball
slams!

Denise in the early morning

hours cranking out her KB

swings.

Lori, Vic, Tony,
Mike, Tami and Richard
after today's WOD.










Lori has quite the power
in the midst of her ball
slams!

Denise in the early morning

hours cranking out her KB

swings.

This is Victoria. She is an inspiration.

At the least she is an artist, welder, telemark skier, mt. biker and CrossFitter. At the most she is BAD ASS.

She also just got her first blister after practicing kipping pullups. Go Vic!

This is Victoria. She is an inspiration.

At the least she is an artist, welder, telemark skier, mt. biker and CrossFitter. At the most she is BAD ASS.

She also just got her first blister after practicing kipping pullups. Go Vic!